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It's Tournament Time!!!

February 17, 2019 1 min read

The student tournament is this weekend at stone valley middle school! I hope everyone is signed up and excited for Saturday. Student tournaments are an important way to test your ability and improve your martial arts skill.

BOK FU FITNESS

Warm Up:
2 times:
50 Single Jump Rope Jumps
25 Double Unders
1 form in your belt all out
10 Pass Through with Staff
10 Samson Stretch
5 Techniques in your belt all out

Workout:
AMRAP 12 minutes
1 Wall Walk (start flat on stomach and walk feet up wall until chest touches, walk back down
3 Handstand Push Ups (or clapping push ups as substitute)
5 Bok Fu Burpees
7 V Ups (hold 3 seconds at top of each V Up)
9 Horse Stance Squat with Medicine Ball Throw

Warm Down:
5 minutes ball torture for shoulders/back

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